How to get fit for life
1. Ramp up exercise gradually, preparing your body for the demands you wish to place on it. Walking is a great way to start. Just 10 continuous minutes at a brisk pace every day can reduce the risk of early death by 15%.
2. Aim for 10 or 20 minutes a week of high-intensity exercise – getting your heart rate up to at least 80% of its maximum. This means getting to the point where it feels unpleasant (sweating, raised heart rate, out of breath) and that you can’t keep it up for long.
3. High-intensity interval exercise should be followed by unloading activities, such as stretching and massage. Time-pressured people are tempted to extend exercise during a visit to the gym and skip stretching. Bad idea.
4. Keep to a 20:80 ratio for high:low intensity exercise. Also aim for some strength training (push-ups, squats, resistance bands) to build muscle and help to prevent later-life injuries, like those to the hip.
5. Avoid fads and eat a generally healthy diet, with plenty of vegetables and whole grains. Protein builds muscle and creatine powder in a glass of milk helps build and maintain muscle. Bone broth is good.
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